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首页 20 Nutrient Dense Foods for a SIBO Diet

20 Nutrient Dense Foods for a SIBO Diet.doc

20 Nutrient Dense Foods for a S…

Yvonne晓敏
2019-01-13 0人阅读 举报 0 0 0 暂无简介

简介:本文档为《20 Nutrient Dense Foods for a SIBO Dietdoc》,可适用于医药卫生领域

NutrientDenseFoodsforaSIBODietAug,ThispostwascreatedinconjunctionwithBrookeHopfauf,TheNourishedRootsAllofthefoodslistedarelowFODMAPandarepartofDrSiebecker’sSIBOSpecificFoodGuide,whichlimitspolysaccharidesandFODMAPsFoodsensitivitiesandreactionsvarywidely,sotestfoodinsmalleramountstostartOlives–EatingolivesmayhelpmitigateinflammationbecausethenutrientsinolivesworkasantihistaminesinallergyrelatedconditionsOlivesaregreatassourceofhealthyfats,whichcanhelpcontrolhungerTheyaregreatasanonthegosnackorintapenadePeppers–Bellpepperscontainmorethandifferentcarotenoids,whicharegreatsourcesofantioxidantsandprovideantiinflammatorybenefitsInaddition,aservingofbellpepperscontainoverofyourdailyrecommendeddailyallowanceforvitaminC(thatisalmostxtheamountcontainedinanorange!)RedCabbage–Althoughgreencabbageismostcommon,redcabbagecontainsallthehealthbenefitsofgreenbutinadditioncontainsanthocyaninsTheseareatypeofantioxidantthatcanbeveryantiinflammatoryanddecreaseoxidativestressonthebodyCabbageispartofthebrassicafamily,whichcanbehardforsomeindividualstodigestStartwithsmalleramountsKale–Kalehasthehighestluteincontentoutof,foodsLuteinisacarotenoidthatisimportantineyehealthandprotectionfromdamagefromlightandoxygenAvoidtheharderribsofkaleandcookkaletomakeiteasiertodigestSpinach–Spinachisapowerhouseofvitamins,minerals,andantioxidantsthatcontributetoawidevarietyofhealthbenefitsWhencomparedtootherwholefoodfruits,vegetables,andwholegrains,spinachconsistentlyhassomeofthehighestnutrientcontentTomato–TomatoesareanexcellentsourceoftheantioxidantlycopeneAlthoughlycopeneisassociatedwithredcolor,thelycopeneinorangecoloredtomatoesareactuallybetterabsorbedthanredonesWanttoincreaseyourlycopeneabsorptionCookyourtomatoes!Pineapple–PineapplecontainsanenzymecalledbromelainThisenzymeaidsinproteindigestionwheneatenwithfoodandcanactasanantiinflammatorycompoundwheneatenwithoutamealThecoresofpineapplehavethehighestcontentofbromelainsavethemandaddthemtoyoursmoothiesifyoudowellwithfiberRaspberries–RaspberrieshaveoneofthemostdiverseprofilesinregardtoantioxidantandantiinflammatorycontentThesecompoundsarehelpfulatnotonlyreducingoxidativestressandinflammation,butalsoatregulatingbloodsugarandloweringtheriskofotherchronicdiseasesStrawberries–ThetinyseedsinstrawberriesserveasagoodsourceofomegafattyacidsThisincombinationwiththeirimpressiveantioxidantcontentmakesthemexcellentatfightinginflammationCheckoutourstrawberrygummyrecipe!PumpkinSeeds–PumpkincontainfourdifferentformsofvitaminE,somewhicharemorebioavailablethanvitaminEformsfoundinotherfoodsStartingrecommendedservingforpumpkinseedsistablespoonssomeindividualsmaytoleratebiggerportionsWalnuts–WalnutsareanexcellentsourceofplantbasedomegafatsInadditiontoomegafats,walnutsareagreatsourceofantioxidantsknownasphenolsInterestingly,ofthephenolcontentinwalnutsisfoundintheskinStartingrecommendedservingforwalnutsiseachsomeindividualsmaytoleratelargerportionsNutbuttersmaybeeasiertodigestthanwholenutsSunflowerSeeds–SunflowerseedscontainnearlyofdailyrecommendedVitaminEVitaminEispotentantioxidantthatworksbyprotectingcellsfromoxidativedamageStartingrecommendedservingforsunflowerseedsisteaspoonssomeindividualsmaytoleratebiggerportionsAlmonds–AlmondsareanexcellentsourceofmonounsaturatedfatthesametypeofhealthyfatfoundinoliveoilThesefatshelpregulatecholesterolandworktolimitoxidativestressandinflammationthroughthehelpofantioxidantslikevitaminEStartingrecommendedservingforalmondsiswholeortablespoonsfloursomeindividualsmaytoleratelargerportionsGrassfedBeef–GrassfedbeefisanexcellentsourceofBvitamins,zinc,iron,vitaminE,betacarotene,andomegafatsGrassfedbeefhasahigherprofileofnotonlyomegafatsandbetacarotene,butalsolowercholesterolcontentthanconventionalbeefBeefliver(aswellaschicken)isalsoextremelynutrientrichBeeflivercancontainuptoatimesmorenutrientsthancorrespondingmusclemeatsPastureRaisedEggs–Eggsareanexcellentsourceofhealthyfataswellasseleniumandiodine,twomineralscanbechallengingtoobtainfromfoodAlthougheggwhitescanbehardtodigestforsomeindividuals,theyolksmaystillbetolerable(whileprovidingexcellentservingofhealthyfats!)TryoureggcustardforahealthyandsatisfyingtreatWildCaughtSalmon–SalmonisknownforitsimpressiveomegafatcontentintheformofDHAandEPADHAspecificallyhasanimportantrolebrainfunction,moodregulation,andcognitionEPAishelpfulforjointprotectionanddecreasinginflammationTuna–Tunaisrankedasthemostnutrientdenseproteinsourceduetonotonlyitshighproteincontentbutalsoitswidevarietyofvitaminsandmineralssuchas:selenium,Bvitamins,phosphorus,andvitaminDThehighseleniumcontentfoundintunaisalsoresponsibleforitshighselenoneinecontent,whichservesasanantioxidantHourYogurt–MostyogurtspurchasedinstoreshavebeenfermentedforhoursandincludelactoseFermentingyogurtforhoursbreaksdownthelactoseandincreasestheprobioticlevelsCoconutOilorMCToil–Coconutisagreatsourceofmediumchaintriglycerides(MCTs)ThesetypesoffataremoreabsorbablethanotherfatsandcanbebeneficialforindividualswithfatmalabsorptionAnotheralternativetococonutoilisMCToilMCToilcancausediarrheaiftoomuchistakenatoncesostartwithsmalleramounts,workinguptolargeramountsCoconutfatbombsareadelicioussnackprovidingahealthydoseofcoconutoilFreshHerbs–FreshherbsarenotonlygreatforaddingflavorbutalsocontributeapotentdoseofantioxidantsInaddition,herbshaveavarietyofhealthbenefitstheyareantimicrobial,immunesupporting,aidindigestion,relievetensionandheadaches,andareantiinflammatoryTheWorld’sHealthiestFoodsMichaelMurray,JosephPizzorno,LaraPizzornoTheEncyclopediaofHealingFoodsNewYork,NY:ArtiaBooksYoghurt–WhySCDYogurtissoimportant–BreakingtheViciousCycle

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